If you're craving a hearty (but healthy!) pasta, this Vegan Pumpkin Pasta recipe is the one for you! It's creamy (but dairy free!) and full of delicious fall flavors! Plus, it's is super easy to make, completely whole food plant based & oil free!
My favorite thing about fall is the cozy, comforting and warming foods, and you can find me fully engulfed in pumpkin for at least the first few weeks (and I'm ok with the "basic-ness" of that statement. haha!)
It's gonna be pumpkin pancakes, cookies and sauces galore when that first chill hits the air and those leaves start to fall.
This creamy pumpkin sauce is a must have. It uses only 10 simple ingredients and a few easy to follow steps! Canned pumpkin is used to save time and energy, so you can have dinner on the table in less than 30 minutes!
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Why this Pumpkin Sauce is the literal best
- It's super healthy! - it's dairy free and loaded with nutritious pumpkin and veggies!
- It's super easy! - This is a perfect meal for a busy, cold weeknight meal, it's quick to make and uses common kitchen ingredients! Swap out that classic spaghetti marinara with this fun fall twist!
- It's super tasty! - The taste is really the most important thing, right? Who wants to eat bland food? The blend of spices, creamy cashews and savory pumpkin is the *chef's kiss* that makes this sauce the literal BEST.
Serve up this decadent pasta as a main course or a side dish. It would be perfect as part of your holiday spread this fall and winter. It also pairs really well with some crispy air fried tofu, and don't forget the fresh Apple Cider Cookies for dessert!

Ingredient (& Substitutions)
This recipe uses only common, pantry friendly ingredients. Here's what you need to gather:
- broth - I use a mushroom bouillon to make my own broth, but you can substitute and vegetable based broth you have on hand.
- sweet onion
- cashews
- garlic
- spices - a blend of simple fall spices - sage, cinnamon, nutmeg, pepper and, optionally, red pepper flakes if you like a hit of spice like I do!
- sea salt adjust to taste- amount will be different based on the broth used
- nutritional yeast - the nooch adds a hint of cheesy, nutty, creaminess to this sauce, but if you need a substitute- I recommend swapping with a little vegan parmesan.
- pumpkin puree - make sure you grab a can of puree with nothing else. Don't grab the Pumpkin Pie puree by accident.
- pasta - A thick fettucine is the perfect noodle to use for this recipe, however rotini, shells or noodle with lots of ridges would be great to grab onto all that yummy sauce too!
- Swap a gluten free grain or pasta of your choosing to make this recipe gluten free!
- reserved pasta water - Hang onto that pasta water to add to your sauce at the end to obtain the luxurious, smooth consistency!

Step-by-step Instructions
Here's the quick breakdown for this easy, creamy pumpkin sauce!
(See the recipe card below for the full detailed recipe!)
Step 1: Start this recipe by gathering all your ingredients and chopping the onion and garlic. (A little prep work ahead of time makes any recipe even easier and quicker!)

Step 2: Sautee onions, garlic & cashews in a large skillet until onion is translucent. Use small splashes of broth to prevent sticking as needed!

Step 3: Add cooked onion mixture, remaining broth and spices to a high powered blender and process until smooth.

Step 4: Add the sauce back to the pan, thin with reserved pasta water to get that creamy smooth consistency and cook over medium heat until hot.

Step 5: Toss with pasta of choice and enjoy!
Variations
- Make it spicy- Don't forget to add in those red pepper flakes for a nice hit of spice that really complements the sweetness of the pumpkin! You can add more or less to your preferred heat level.
- Make it gluten free- use your favorite wheat free pasta, my personal favorite is a thick rice noodle, to make this recipe completely gluten free. (The sauce is gluten free as written!)
- Kid friendly - leave out the red pepper flakes to omit any heat and watch your kiddos gobble this up!
- If your kids will only eat a red sauce on their pasta, make sure you try my Pumpkin Marinara as a way to sneak in even more nutrition without anyone noticing a difference!

Storage
Leftovers can be stored in a sealed container in the fridge for 3-4 days. If possible store sauce and pasta separate so pasta doesn't soak up all the sauce.
To reheat- add to a pot over medium heat until warm, stirring occasionally and adding a splash of water to regain its original creaminess.
To Freeze- The prepared sauce (without pasta) can be frozen in a sealed contained for up to 4 months. Simply remove from the freezer and heat in a pot until hot!
FAQ
Visit the search results to see which questions come up under the People also ask section for your primary keyword, and answer them here
I would recommend making the sauce ahead and then cooking the pasta fresh if possible! The sauce will thicken and the pasta will absorb it if stored together. It's still delicious the second day, but the sauce may need a little thinning out.
I have not tested this recipe without the cashews, however, they can be omitted if necessary! I would recommend trying ⅓ cup canned coconut milk or ¼ cup tahini in place of the cashews if you need nut free. (Please comment below and let me know if you try this!)
Did you make this recipe? Please leave a comment and ⭐⭐⭐⭐⭐ rating below! Take a picture and tag me on Instagram @samcookskindness !
Recipe

Creamy Vegan Pumpkin Pasta
Ingredients
Pumpkin Sauce
- 2 cups mushroom or vegetable broth
- 1 small sweet onion
- ⅓ cup raw cashews
- 3 cloves garlic
- 1 tablespoon dried sage
- ¼ teaspoon black pepper
- ¼ teaspoon cinnamon
- pinch nutmeg
- ¼-½ teaspoon red pepper flakes optional
- sea salt adjust to taste- amount will be different based on the broth used
- 1 tablespoon nutritional yeast
- 1 can pumpkin puree (15oz/425g)
- ½-1 cup reserved pasta water
For Serving
- 1-1½ lb pasta of choice fettuccini, penne or cavatappi work great
- vegan parmesan optional
Instructions
- Add your broth to a bowl and set to the side where you can easily access it as needed.
- Chop the onion and dice the garlic cloves. Add the onion, garlic and cashews to a large skillet over medium heat with a light sprinkle of salt.
- Stir often to prevent cashews from burning and add a light splash of broth (from your reserved broth bowl) whenever needed to prevent sticking. Cook for 9-11 minutes until onion is translucent and slightly caramelized.
- Add a splash of broth and stir to deglaze the bottom of the pan and then add the contents of your pan, the remaining broth and sauce ingredients to a blender. Blend until smooth and creamy. Taste and add salt as needed. (Note: the amount of salt needed will vary based on the broth used. You want the sauce to be on the slightly salty side to balance out the pasta.)
- Pour sauce back into skillet and place over medium-low heat, stirring occasionally until hot. Stir in the reserved pasta water, ¼ cup at a time, to get to your desired consistency.
- Toss the sauce with cooked pasta and serve as is or topped with vegan parmesan.
Notes
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